Iindlela ezi-9 eziQinisekisiweyo zokuLungisa iiHormone ezilawula ubunzima bakho

Umxholo

• 1. Insulin
• 2. ILeptin
• 3. IGhrelin
• 4. ICortisol
• 5. Estrogen
• 6. INeuropeptide Y (NPY)
• 7. IGlucagon-NjengePeptide-1 (GLP-1)
• 8. ICholecystokinin (CCK)
• 9. IPeptide YY (PYY)
• 10. Ngaba ikhona enye into?

Ubunzima bakho bulawulwa ikakhulu zihomoni.

Uphando lubonisa ukuba iihormoni zinempembelelo kumdla wakho wokutya kunye nokuba ungakanani amafutha owagcinayo (,,).

Nazi iindlela ezili-9 zokulungisa iihomoni ezilawula ubunzima bakho.

1. Insulin

I-insulin yihomoni eveliswa ziiseli ze-beta zepancreas.

Ifihliwe ngamanani amancinci imini yonke kunye nezixa ezikhulu emva kokutya.

I-insulin ivumela iiseli zakho ukuba zithathe iswekile yegazi kumandla okanye kugcino, kuxhomekeke kwinto efunekayo ngelo xesha.

I-insulin ikwayindawo yokugcina amafutha emzimbeni. Ixelela iiseli ezinamanqatha ukuba zigcine amanqatha, kwaye ithintela amanqatha agciniweyo ukuba angachithwa.

Xa iiseli zinganyangeki kwi-insulin (ixhaphake kakhulu), zombini iswekile yegazi kunye namanqanaba e-insulin anyuka kakhulu.

Amanqanaba aphezulu e-insulin aphakanyisiweyo (abizwa ngokuba hyperinsulinemia) kunokukhokelela kwiingxaki ezininzi zempilo, kubandakanya ukutyeba kakhulu kunye ne-metabolic syndrome (,, 6).

Ukutya kakhulu-ngakumbi iswekile, ii-carbohydrate ezisulungekileyo, kunye nokutya okukhawulezayo- kuqhuba ukunganyangeki kwe-insulin kunye nokunyusa amanqanaba e-insulin (,,).

Nazi ezinye iingcebiso zokumisa amanqanaba e-insulin kunye nokuphucula ubuntununtunu be-insulin:

• Gwema okanye unciphise iswekile: Amanani aphezulu e-fructose kunye ne-sucrose akhuthaza ukunganyangeki kwe-insulin kunye nokuphakamisa amanqanaba e-insulin (,,,,,).
• Ukunciphisa iicarbohydrate: Ukutya okune-carb ephantsi kunokubangela ukwehla kwangoko kwamanqanaba e-insulin (,,,).
• Gcwalisa iprotheni: Iprotein inyusa i-insulin kwixesha elifutshane. Nangona kunjalo, kuya kufuneka kukhokelele ekunciphiseni ixesha elide kukunganyangeki kwe-insulin ngokukunceda ulahlekelwe ngamanqatha esisu (,).
• Faka amafutha amaninzi asempilweni: Amafutha e-Omega-3 afumaneka kwiintlanzi ezinamanqatha anokunceda ukuthoba amanqanaba e-insulin ngokuzila ().
• Zilolonge rhoqo: Abafazi abagqithisileyo ababehamba ngokukhawuleza okanye bebaleka babenokuphucuka kokuziva kwe-insulin emva kweeveki ezili-14 kwisifundo esinye (,,).
• Fumana ngokwaneleyo i-magnesium: Abantu abanganyangekiyo nge-insulin bahlala bephantsi kwimagnesium, kwaye izongezo zemagniziyam zinokuphucula ubuntununtunu be-insulin (,,).
• Sela iti eluhlaza: Iti eluhlaza inokunciphisa iswekile yegazi kunye namanqanaba e-insulin (,).

Okukwintsusa:

I-insulin yeyona nto iphambili yokugcina amafutha emzimbeni. Ukunciphisa ukutya iswekile, ukusika ii-carbs kunye nokuzilolonga zezona ndlela zokunciphisa amanqanaba e-insulin.

2. ILeptin

ILeptin iveliswa ziiseli zakho ezinamanqatha.

Ithathwa njenge "satiety hormone" eyanciphisa ukutya kwaye ikwenze uzive ugcwele.

Njenge-hormone yokubonisa, indima yayo kukunxibelelana ne-hypothalamus, icandelo lobuchopho bakho elilawula ukutya kunye nokutya.

U-Leptin uxelela ingqondo ukuba kukho amanqatha awaneleyo ekugcinweni kwaye akusafuneki nto, enceda ukuthintela ukutya kakhulu.

Abantu abatyebe ngokugqithiseleyo okanye abatyebe kakhulu bahlala benamanqanaba aphezulu e-leptin egazini labo. Ngapha koko, olunye uphononongo lufumanise ukuba amanqanaba e-leptin kubantu abatyebe kakhulu ayephindwe amaxesha ama-4 kunabantu abanobunzima obuqhelekileyo ().

Ukuba i-leptin inciphisa ukutya, ke abantu abatyebe kakhulu abanamanqanaba aphezulu e-leptin kufuneka baqale ukutya kancinci kwaye banciphise umzimba.

Ngelishwa, ekutyebeni kakhulu leptin ayisebenzi njengoko kufanelekile. Oku kubhekiswa njengokuxhathisa kwe-leptin.

Xa umqondiso we-leptin uphazamisekile, umyalezo wokuyeka ukutya awufikeleli kwingqondo, ngenxa yoko awuqondi ukuba unamandla awaneleyo agciniweyo (,).

Eyona nto ibalulekileyo kukuba, ingqondo yakho icinga ukuba indlala, ngenxa yoko uyaqhutywa kukutya.

Amanqanaba e-Leptin ayancitshiswa xa unciphisa umzimba, sesinye sezizathu eziphambili kunzima ukugcina ukulahleka kwesisindo kwixesha elide. Ingqondo icinga ukuba ulambile, kwaye ikutyhalele ukuba utye ngakumbi (,,).

Izizathu ezibini ezinokubangela ukuxhathisa i-leptin zihlala ziphakanyisiwe amanqanaba e-insulin kunye nokudumba kwi-hypothalamus (,,,,,).

Nazi iingcebiso ezimbalwa zokuphucula ubuntununtunu be-leptin:

• Gwema ukutya okuvuthayo: Nciphisa ukutya okubangela ukudumba, ngakumbi iziselo ezineswekile kunye namafutha.
• Yitya ukutya okuthile: Yitya ukutya okungaphezulu kokudumba, okufana nentlanzi enamafutha ().
• Zilolonge rhoqo: Umsebenzi ophakathi unokuphucula uvakalelo lwe-leptin (,,).
• Lala ngokwaneleyo: Izifundo zibonise ukuba ukulala kungonelanga kukhokelela ekwehleni kwamanqanaba e-leptin kunye nokwanda kokutya (,).
• Izibonelelo: Kwisifundo esinye, abasetyhini abatya ukutya okwehlisa umzimba abathathe i-alpha-lipoic acid kunye neoyile yeentlanzi baphulukana nobunzima kwaye bancipha kancinci kwi-leptin kunaleyo ikwiqela lolawulo ().

Okukwintsusa:

Abantu abatyebe kakhulu bathambekele ekumelaneni nefuthe leptin. Ukutya ukutya okuchasayo, ukwenza umthambo kunye nokulala ngokwaneleyo kunokuphucula uvakalelo lwe-leptin.

3. IGhrelin

IGhrelin yaziwa ngokuba yi "hormone yendlala." Xa isisu sakho singenanto, ikhupha i-ghrelin, ethumela umyalezo kwi-hypothalamus ekuxelela ukuba utye ().

Ngokwesiqhelo, amanqanaba e-ghrelin aphezulu kakhulu ngaphambi kokutya kwaye asezantsi malunga neyure emva kokuba utye.

Nangona kunjalo, kubantu abatyebileyo nabatyebe kakhulu, amanqanaba e-ghrelin azila ngokukhawuleza ahlala ephantsi kunabantu abanobunzima obuqhelekileyo (,).

Izifundo zikwabonakalisile ukuba emva kokuba abantu abatyebe kakhulu besitya isidlo, i-ghrelin incipha kuphela kancinci. Ngenxa yoku, i-hypothalamus ayifumani mqondiso womeleleyo wokuyeka ukutya, oko kunokukhokelela kukutya kakhulu (52).

Nazi iingcebiso ezimbalwa zokuphucula ukusebenza kwe-ghrelin:

• Iswekile: Thintela isiraphu yengqolowa ene-high-fructose kunye neziselo ezineswekile, ezinokuthintela impendulo ye-ghrelin emva kokutya (,).
• Iprotheni: Ukutya iiprotein kwisidlo ngasinye, ngakumbi isidlo sakusasa, kunokunciphisa amanqanaba e-ghrelin kunye nokukhuthaza ukugcwala (,,,).

Okukwintsusa:

Ukutya iiprotheyini ezininzi kunye nokuthintela ukutya kunye neziselo ezineswekile eninzi kunokunceda ukuphucula amanqanaba e-ghrelin.

4. ICortisol

ICortisol yincindi yedlala eveliswa ziincindi zamadlala.

Yaziwa ngokuba yi "hormone yoxinzelelo" kuba ikhutshwa xa umzimba wakho uziva uxinzelelo.

Njengamanye amahomoni, kubalulekile ekusindeni. Nangona kunjalo, amanqanaba aphezulu e-cortisol anokukhokelela kukutya kakhulu kunye nokuzuza ubunzima ().

Kuyabonakala ukuba abasetyhini abathwala ubunzima obugqithileyo embindini baphendula kuxinzelelo ngolonyuko olukhulu lwecortisol (,).

Nangona kunjalo, ukutya ngokungqongqo kunokuphakamisa i-cortisol. Kwisifundo esinye, abasetyhini abatya ukutya okunekhalori ezisezantsi babenamanqanaba aphezulu e-cortisol kwaye baxela ukuba baziva benoxinzelelo ngakumbi kunabafazi abatya ukutya okuqhelekileyo ().

Ezi zicwangciso zinokunciphisa amanqanaba e-cortisol:

• Ukutya okufanelekileyo: Landela ukutya okufanelekileyo, okwenene okusekwe kukutya. Musa ukusika iikhalori kumanqanaba asezantsi kakhulu.
• Cinga: Ukuziqhelanisa nokucamngca kunokunciphisa kakhulu ukuveliswa kwecortisol ().
• Mamela umculo:. Abaphandi baxela ukuba xa kudlalwa umculo opholileyo ngexesha leenkqubo zonyango, i-cortisol ayinyuki kangako (,).
• Lala ngakumbi: Olunye uphononongo lufumanise ukuba xa abaqhubi beenqwelomoya belahle iiyure ezili-15 zokulala kwisithuba seveki, amanqanaba abo e-cortisol anyuke nge-50-80% ().

Okukwintsusa:

Amanqanaba aphezulu e-cortisol anokunyusa ukutya kunye nokukhuthaza ukuzuza ubunzima. Ukutya ukutya okunezandi, ukulawula uxinzelelo kunye nokulala ngakumbi kunokunceda ekuveliseni imveliso yecortisol.

5. Estrogen

I-Estrogen yeyona nto ibalulekileyo kwisini sabasetyhini.

Iveliswa ikakhulu ngamaqanda, kwaye iyabandakanyeka kulawulo lwenkqubo yokuzala yabasetyhini.

Zombini amanqanaba aphezulu kakhulu kwaye asezantsi e-estrogen anokukhokelela ekuzuzeni ubunzima. Oku kuxhomekeke kubudala, isenzo sezinye iihormoni, nakwimeko yezempilo ngokubanzi.

Ukugcina ukuchuma ngexesha lokuzala, i-estrogen iqala ukukhuthaza ukugcinwa kwamafutha xa ufikisa ().

Ukongeza, inokukhuthaza ukuzuza kwamafutha kwisiqingatha sokuqala sokukhulelwa ().

Abafazi abatyebe kakhulu batyekele ekubeni namanqanaba aphezulu e-estrogen kunabasetyhini abanobunzima obuqhelekileyo, kwaye abanye abaphandi bakholelwa ukuba oku kungenxa yefuthe lokusingqongileyo ().

Ngexesha lokuyeka ukuya exesheni, xa amanqanaba e-estrogen ehla kuba kuncinci ukuveliswa kwii-ovari, indawo yokugcina amanqatha isuka esinqeni nasemathangeni iye kumanqatha e-visceral esiswini. Oku kukhuthaza ukunganyangeki kwi-insulin kunye nokunyusa umngcipheko wezifo (,).

Ezi ndlela zokutya kunye neendlela zokuphila zinokunceda ukulawula i-estrogen:

• Ifayibha: Yitya ifibre eninzi ukuba ufuna ukunciphisa amanqanaba e-estrogen (,,).
• Imifuno yeCruciferous: Ukutya imifuno ye-cruciferous kunokuba neziphumo ezilungileyo kwi-estrogen (,).
• Iimbewu zeflax: Nangona ii-phytoestrogens kuzo zinempikiswano, imbewu yeflakisi ibonakala ineziphumo ezincedo kwi-estrogen kubafazi abaninzi (,).
• Umthambo: Umsebenzi womzimba unokunceda ukubuyisela amanqanaba e-estrogen kuwo omabini ama-premenopausal kunye ne-postmenopausal women (,).

Okukwintsusa:

Xa amanqanaba e-estrogen ephezulu kakhulu okanye ephantsi, ukuzuza ubunzima kunokubakho. Oku kuxhomekeke kubudala nakwezinye izinto zehomoni.

6. INeuropeptide Y (NPY)

I-Neuropeptide Y (NPY) yincindi yedlala eveliswa ziiseli kwingqondo nakwinkqubo yemithambo-luvo.

Ivuselela umdla wokutya, ngakumbi ii-carbohydrate, kwaye iphezulu ngexesha lokuzila okanye lokunqongophala kokutya (,,).

Amanqanaba e-neuropeptide Y aphakanyisiwe ngamaxesha oxinzelelo, anokukhokelela kukutya kakhulu kunye nokufumana amafutha esiswini (,,).

Iingcebiso zokwehlisa i-NPY:

• Yitya iiprotein ezaneleyo: Ukutya iiprotheyini ezincinci kakhulu kubonisiwe kukonyusa ukukhutshwa kwe-NPY, ekhokelela kwindlala, ukonyusa ukutya kunye nokuzuza ubunzima ().
• Musa ukuzila ukutya ixesha elide: Izifundo zezilwanyana zibonise ukuba ukutya okude kakhulu, okunje ngeeyure ezingama-24, kunokunyusa kakhulu amanqanaba e-NPY (,,).
• Ifayibha enyibilikayo: Ukutya ukutya okuninzi okunesinyibilikisi se-prebiotic ukondla iintsholongwane ezinobungane emathunjini kunokunciphisa amanqanaba e-NPY ().

Okukwintsusa:

I-Neuropeptide Y (NPY) ivuselela indlala, ngakumbi ngexesha lokuzila ukutya kunye namaxesha oxinzelelo. Iiprotheyini kunye nefayibha enyibilikayo inokunceda ukuthoba i-NPY.

7. IGlucagon-NjengePeptide-1 (GLP-1)

I-Glucagon-efana ne-peptide-1 (GLP-1) yihomoni eveliswa emathunjini akho xa izakhamzimba zingena emathunjini.

I-GLP-1 idlala indima enkulu ekugcineni amanqanaba eswekile esegazini, kwaye ikwenza uzive ugcwele.

Abaphandi bakholelwa ekunciphiseni ukutya okwenzeka kwangoko emva kotyando lokwehla kobunzima ngokuyinxenye kungenxa yemveliso eyandisiweyo ye-GLP-1 ().

Kwisifundo esinye, amadoda anikwe isisombululo se-GLP-1 ngesidlo sakusasa axele ukuba anelisekile kwaye aphela esitya i-12% yeekhalori ezimbalwa kwisidlo sasemini ().

Iingcebiso zokonyusa i-GLP-1:

• Yitya iprotheyini eninzi: Ukutya okuneproteyini ephezulu njengentlanzi, iproteni ye-whey kunye neyogathi kubonisiwe kukonyusa amanqanaba e-GLP-1 kunye nokuphucula uvakalelo lwe-insulin (,,).
• Yitya ukutya okuchasayo: Ukudumba okungapheliyo kunxulunyaniswa nokuncitshiswa kwemveliso ye-GLP-1 ().
• Imifuno eluhlaza: Kwisifundo esinye, abasetyhini abatya imifuno eluhlaza enamagqabi njengesipinatshi kunye ne-kale banamaqondo aphezulu e-GLP-1 kwaye baphulukana nobunzima kuneqela lolawulo ().
• Iiprobiotic: Kwisifundo sezilwanyana, isongezelelo seprobiotic sonyuse amanqanaba e-GLP-1, ekhokelele ekunciphiseni ukutya ().

Okukwintsusa:

I-GLP-1 inokunciphisa ukutya kunye nokwandisa ukunciphisa umzimba. Ukutya ukutya okuphezulu kwiprotein kunye nemifuno kunokunceda ukukhulisa amanqanaba akho.

8. ICholecystokinin (CCK)

Njenge-GLP-1, icholecystokinin (CCK) yenye yehomoni yesati eveliswa ziiseli emathunjini akho ().

Inani eliphezulu leCCK libonakalisiwe ukunciphisa ukutya kubantu ababhityileyo nabatyebileyo (,,).

Amaqhinga okwandisa iCCK:

• Iprotheni: Yitya iprotheyini eninzi kwisidlo ngasinye ().
• Amafutha asempilweni: Ukutya amanqatha kubangela ukukhutshwa kweCCK ().
• Ifayibha: Kwisifundo esinye, xa amadoda ayesitya isidlo esineembotyi, amanqanaba eCCK aphakama kabini xa athe atya isidlo esinefayibha esezantsi ().

Okukwintsusa:

I-CCK yincindi yedlala eyanciphisa ukutya kwaye iveliswe xa usitya iiprotein, amanqatha kunye nefayibha.

9. IPeptide YY (PYY)

I-Peptide YY (PYY) yenye into esiswini esilawula ukutya.

Kukhutshwa iiseli emathunjini nakwikholoni.

I-Peptide YY kukholelwa ukuba iya kudlala indima enkulu ekunciphiseni ukutya kunye nokunciphisa umngcipheko wokutyeba kakhulu (,).

Iindlela zokunyusa i-PYY:

• Ukutya okuncinci: Kuya kufuneka utye ukutya okune-carb esezantsi esekwe kukutya okungagqitywanga ukuze ugcine amanqanaba eswekile esegazini. Ukuphakama kweswekile yegazi kungaphazamisa iziphumo ze-PYY (,,).
• Iprotheni: Yitya iprotheyini eninzi evela kwimfuyo okanye kwizityalo (,).
• Ifayibha: Yitya ifibre eninzi (,,).

Okukwintsusa:

Ukuze wandise amanqanaba e-PPY kunye nokunciphisa ukutya, zama ukunqanda iikhabhohayidrethi ezicwangcisiweyo kunye nokutya iiprotheyini ezininzi kunye nefayibha.

10. Ngaba ikhona enye into?

IiHormone zisebenza kunye ukwandisa okanye ukunciphisa ukutya kunye nokugcinwa kwamafutha.

Ukuba le nkqubo ayisebenzi kakuhle, unokufumana ubunzima kwimicimbi yobunzima ngokuqhubekayo.

Ngethamsanqa, ukutya kunye notshintsho kwindlela yokuphila zinokuba nefuthe elinamandla kwezi hormone.